Dumbbell peacher hammer curl

How to do it

1. 1Stand with a dumbbell in each hand, palms facing your torso.
2. 2Keep the elbows close to your torso and rotate the palms until they face forward.
3. 3This is your starting position.
4. 4Now, keeping the upper arms still, exhale and curl the arms, contracting the biceps.
5. 5Continue lifting the weights until the biceps are fully contracted and the dumbbells are at shoulder height.
6. 6Hold the contracted position for a brief pause while you squeeze the biceps.
7. 7Then inhale and slowly lower the dumbbells back to the starting position.
8. 8Repeat the recommended number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.